Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Warm-Up

Metcon (No Measure)

3 Sets for QUALITY of:

200m Run

6 Inchworms

6 Burpees

Workout of the Day

Han Solo (8 Rounds for distance)

8 Rounds of:

3 Back Squats (225/155)

:45 Rower Sprint

* Rest 1 Minutes Between Rounds.

** Score = Distance Rowed Each Round

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off for 16 Rounds):

Barbell Bicep Curls (45/35)

Banded Tricep Push Downs

* Alternate Between Movements.